Of course, taking note of the basics will always help your health’s foundation. Tips such as:
Staying hydrated is also important. Drinking water can aid digestion and help prevent overeating. Did you know?…
You’ve likely heard all these tips before. And in reality, for a variety of reasons, during the holidays, many of us will seize the celebrations and temptations. And that is A-Okay! You can enjoy giving your body what it craves. You deserve life’s delicious and decadent moments, it doesn’t mean you’ve fallen off a proverbial wagon, you’re just human.
Digestive support is critical when the theme of the holiday season is tablespreads full of indulging foods. Because we’ve been there and we care, here are our top picks for comfort through the holiday overeating.
Supports healthy digestion and has the ability to make people feel better. Artichoke leak extract has high antioxidant levels along with high fiber and vitamins C & K. It aids metabolism, helps fat digestion and encourages normal bile flow. Adults typically take 1-2 capsules two times per day, with a meal.
An enzyme, extracted from the pineapple, bromelain can ease stomachaches and indigestion. It is also supportive of a normal inflammatory response. Adults can take with meals for healthy digestion or between meals to help more with stress or joint pain.
Capsicum annum or Capsimax is from the pricey fruit often referred to as chili pepper. Gives a metabolism boost useful for weight management. This metabolic enhancer can control a healthy appetite, reduce fat intake, and burn more calories. A potent antioxidant supportive of heart health, cellular health and a healthy inflammatory response. Adults can take 2 after a meal.
An essential mineral that plays a key role in nutrient absorption. It aids normal blood sugar levels and supports energy levels. Upholds the metabolism and gives support for healthy glucose, carbohydrate and fat metabolism. Adults take 1 capsule, best taken with a meal.
Plantago ovata, or Psyllium Husk, has mucilage which is soothing to the mucous membranes and supportive to a healthy digestive system. It’s natural fibers help maintain regularity and normal cholesterol levels. It also supports weight management and is a helpful appetite suppressant. Adults typically take 2 capsules 30 min before a meal or in the evening.
With the help of these supplements, you can ease the stress of potential holiday overeating setbacks. Create positive, enjoyable memories this holiday season, sweets included. There is no need to deprive yourself, instead, support your body’s natural functions. Supplements can help you avoid any digestive discomfort from the holiday season.
Gift yourself the benefits of better digestive supplements this holiday season. Superior Labs uses the highest quality ingredients and extraction processes resulting in the best supplements. Please always discuss your supplement plan with your trusted healthcare provider who can educate on contraindications or potential medicine interactions.
This blog was written by Meg Ramirez, please click here to learn more about the author.
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Many families are feeling an extra boost of anticipation surrounding the holidays, after minimizing traditional gatherings for the past few years. With the extra excitement, though, some added stress and anxiety may also come. So much to do, and so little time. And even though we value our families, many people sharing small spaces for extended periods of time definitely increases the potential for strain in our relationships!
Here are some strategies for how to keep our minds, bodies and relationships healthy as we prepare and gather for holidays this year.
1. Don’t skimp on sleep. Yes, time is short. But, everything (keeping a positive attitude, making good self-care choices, meeting our own basic needs, etc.) feels harder when we are sleep deprived. Cut corners elsewhere, if you must, but NOT when it comes to getting the recommended 7-9 hours of sleep per night (for adults). Good sleep hygiene is critical for sleep quality. Your sleeping space should be dark, cool and calm. Maybe this means investing in room-darkening blinds, taking a few minutes to tidy up before bed and/or minimizing screen time. And if you still struggle to calm that busy mind, try L-Tryptophan near bedtime. This amino acid is a precursor for the neurochemicals melatonin (most commonly associated with encouraging healthy sleep) and serotonin, which is one of our “happy” neurotransmitters.
2. Lean into sustainable coping mechanisms FIRST. If you have a manageable relationship with alcohol, it’s ok to have a glass of wine with Thanksgiving dinner. But, before you find yourself drinking just to numb aggravation, try getting ahead of it with a brisk walk, quick venting session with a safe person, or non-alcoholic soothing beverage like chamomile tea. Preventative and regular consumption of supportive inhibitory (aka “calming”) nutrients like GABA and can build your tolerance to unanticipated stressors, lessening the tendencies of cravings, overwhelm and anxiety.
3. Try Adaptogens! As the name suggests, herbal adaptogens like Ashwagandha, Rhodiola and Holy Basil alleviate stress by helping the body adapt to stressful situations. Stress affects people differently. Whether you tend to go “low” (feeling unmotivated or depressed) or “high” (anxious and irritable) in the face of situational stress, adaptogens can help keep you feeling balanced. Another option for those who tend towards anxiety and nervousness when stressed, albeit not an herb, is an amino acid called L-theanine. Found naturally in green tea, this compound brings clarity and relaxation.
Here’s a strategy you can use to help stay in the present the next time you’re overwhelmed or feeling anxious. Sit or lie down in a calm place. Engage your senses, one at a time, in a 5-4-3-2-1 strategy, like this:
4. Feed your energy production pathways. As previously stated, the last two months of the year are more of a marathon than a sprint. Keep your stamina up by being consistent with nutrient-dense and balanced meals, frequent healthy movement and drinking enough water. Adding B-vitamins and antioxidants during periods of higher stress may help you feel sharper and more focused, through their ability to support cellular energy production.
Along with these healthy habits, exposure to natural morning sunlight, or the use of bright light therapy soon after waking, has been shown to combat fatigue and aid the management of Seasonal Affective Disorder (SAD). Light therapy boxes are easy to find and use. Mine is a permanent feature on my bathroom counter from November through March.
5. Support your immune system. After all the work and effort you’ve put in, the LAST thing you want to do is cancel holiday plans last minute due to illness. Good sleep, healthy coping mechanisms, buffering stress, rock solid daily habits and superior nutritional supplements fundamentally encourage a healthy immune response.
However, it doesn’t hurt to add specific immune supports like NAC, which has been shown to safely reduce acute respiratory infection severity and protect the lungs from viral injury.
For cold sore sufferers, the amino acid L-Lysine may help avoid or minimize outbreaks. If you are a cold sore sufferer, you may consider reducing/avoiding foods high in L-arginine at the first sign of a lesion forming.
6. Keep a realistic perspective. To create memories you can look back on fondly, it’s important to keep a realistic perspective on your holiday season schedule and expectations (of yourself and others).
Rather than giving in to the overwhelm of excessive planning, baking or decorating, simplify!
7. Find joy in giving (locally). Through complex brain imaging studies, neuroscientists have now proven that we get the same kind of “feel good” chemicals released in our brains from behaving charitably as we do from receiving gifts ourselves. This confirms that we are designed to take care of each other, as doing so lights up our brains in areas that create social attachment and joy. Giving locally has the added benefit of allowing the giver to see the direct and ripple effects of their generosity in their own community. It’s a gift that keeps on giving.
Feeling calm, grounded, and healthy during busy holiday months is possible. With practical, nutritional and lifestyle strategies like these, you can have your best holiday season yet!
*5-HTP is not appropriate for those taking certain mood management medications, consult your prescriber.
This blog was written by Dr. Stephanie Nishek, ND, please click here to learn more about the author.
]]>If you have your hand raised (it’s okay if you do), you’re not alone. Unfortunately, far too many women are experiencing a hormone imbalance due to the rise in environmental toxins that contain endocrine-disrupting phytochemicals.
If you are experiencing unwanted symptoms of a hormone imbalance, maca root might be able to not only provide relief but work to get your system back on track.
Maca root, scientifically referred to as Lepidium meyenii, is a cruciferous vegetable (like broccoli or cauliflower) native to the Andes of Peru. It looks similar to a radish or a turnip you’d find in a health food store.
This nutrient powerhouse is an excellent source of protein, fiber, vitamin C and iron. It also contains over 20 different amino acids and phytonutrients. It’s also rich in plant sterols that are biochemically similar to estrogen, testosterone and progesterone.
What you might not know about maca root is that it’s chock-full of inflammation-fighting antioxidants and micronutrients that can help support optimal hormone balance, energy levels, and mood and memory. In addition, being classified as an adaptogen means that it can help the body quite literally “adapt” to specific stressors like being busy at work or getting sick that might place your body in a prolonged state of fight or flight. When this happens, you might experience that wired but tired feeling and have trouble calming down.
In addition to whole root and powder forms, you can usually find it in capsules, liquids and extracts at your local health food store or online.
The female endocrine, or hormonal, system is beautifully complex. It requires a harmonious balance for all systems in the body to work optimally. When something interferes with that process, women can experience a wide array of symptoms like bloating, mood swings and irregular menstrual cycles.
There are many reasons why hormone balance might be impaired, including:
Women have two main reproductive hormones: estrogen and progesterone. As you age into a post-menopausal state, the levels of these hormones and others like testosterone vary throughout your cycle. If estrogen is too low or high, it can interfere with a woman’s ability to ovulate and become pregnant.
So how can maca root help with your hormone balance?
Studies show that maca root can directly influence estradiol (estrogen) levels in the body, particularly in early post-menopasual women. One, in particular, found that post-menopausal women taking two daily doses of maca1 for four months saw an improvement in hormonal balance as well as HPA axis function and a reduction in menopausal symptoms like hot flashes and night sweats compared to the control group.
If you’re not familiar with the HPA axis, it’s an interconnected system of three glands (hypothalamus, pituitary and adrenals) that tightly controls our stress reactions, immunity, and fertility levels and works in tandem with our hormonal system. This superfood root might even help improve your libido and sexual function2, particularly if you’re suffering from low sex drive as a result of taking long-term anti-depressant medication.
There’s also some good news for those of you who might be dealing with polycystic ovarian syndrome (PCOS), a sometimes painful and debilitating hormonal condition affecting women of childbrearing age. Maca root might help reduce certain symptoms, including weight gain, acne and excessive hair growth.
Whether you’re looking to get relief from pre or post-menstrual symptoms, improve hormone balance and promote a healthier libidio and sexual function, Superior Labs Peruvian Maca capsules might be the support you’ve been needing!
There’s something to be said for always making sure you are finding the root cause of your hormonal imbalance in addition to balancing estrogen levels, and you will want to consult your healthcare provider before adding this or any new supplement into your health routine. Maca can stimulate increased estrogen production in some people and should be used cautiously, especially by any woman with estrogen-sensitive conditions or cancers.
This blog was written by Nicole Cieslak, please click here to learn more about the author.
]]>Mitochondria exist in every cell of your body and are responsible for producing the energy that the cell needs to carry out its work. Various nutrients are required in the mitochondrial “engine,” so to keep skeletal muscle cells pumping out energy for doing hard work, feed them CoQ10 and Acetyl L-Carnitine. Calcium and magnesium are also vital minerals for muscle performance, as every time a muscle fiber contracts, it requires molecules of calcium to do so, and relaxing the same fiber requires molecules of magnesium.
Better Blood Flow and Oxygenation:
That sore, stiff muscle feeling you get after working out for too long or going too far is the result of lactic acid buildup in muscles that have been pushed beyond their current capacity.
Lactic acid is a waste product of anaerobic metabolism (the process of producing energy, with lower than optimal levels of oxygen in the tissues). Once your muscles hit the point of being overworked, they switch into anaerobic metabolism in order to keep up with the demand you’re putting on them. You get through the workout, but at the cost of being sore until the muscle cells get the lactic acid cleared out.
Nutrients like L-arginine, L-citrulline, DL-Malate and niacin maximize perfusion (the movement of oxygen from blood vessels into the tissues that need it) in part by increasing nitric oxide levels. Nitric oxide keeps blood vessels relaxed, allowing for easier oxygen and nutrient transfer.
Don’t lose momentum! Set a schedule to be sure you’re stepping your workouts up in a way your body can handle. Then, support oxygenation AND perfusion by taking VasoWORx, one of Superior Labs’ flagship formulations, 20 minutes before you hit the gym.
Modulating Inflammation:
Inflammation gets a bad reputation, considering that it is a vital part of how our bodies heal and grow. However, when we are out of balance between naturally created chemicals that are inflammation-promoters and nutritional/dietary/herbal inflammation-modulators, we experience slower recovery and other signs of being inflamed (sluggish, stiff, puffy, tight). While anti-inflammatory drugs slow and/or block the production and release of certain inflammatory chemicals, nutrients like Turmeric and Bromelain instead function as inflammation-modulators. As modulators, these compounds do not prevent inflammation from occurring, instead they work to resolve the inflammatory cascade once the purposeful work is completed.
Quelching Oxidation:
High-intensity exercise that raises your heart rate and gets you breathing heavily also increases compounds called free radicals in the body. Similar to our previous discussion of oxidation, the creation of free radicals is the natural and expected result of humans utilizing oxygen to function.
As oxygen fuels our cells, the waste products of that usage are called free radicals or reactive oxygen species (ROS). Left unchecked, excessive free radical production creates oxidative stress, which over the long term may create DNA damage, a more “aged” appearance and promote other degenerative conditions like Alzheimer’s or cardiovascular disease. We have adapted to be able to combat oxidative stress by using the antioxidants that we consume, primarily in plant-based foods, to put out the “fire.”
Stay on top of oxidative stress by following heavy workouts with (or consistent daily intake of) concentrated antioxidant formulas like pine bark extract, Alpha Lipoic Acid and CoQ10.
Restorative Sleep:
Even though we’ve all heard that 7-9 hours of sleep is a typical adult need, 35.2% of all adults in the U.S. report averaging less than 7 hours per night. Additional statistics show that 34% of active duty military service members report insufficient sleep and women have a lifetime risk of insomnia that is as much as 40% higher than men.
Sleep is quite a complex thing, as many brain and body changes occur during normal, restful sleep. There can be some trial-and-error involved in finding the best support or combo to alleviate occasional restlessness and sleepless nights. GABA and L-theanine are a good place to start if quieting the mind is a priority. For an uptight or tense body, consider Magnesium Citrate and 5-HTP WORx. It is important to discuss supplementation for sleep with a qualified healthcare professional if you are taking any medications, especially those for anxiety, depression or other neurological conditions (Parkinson’s, Alzheimers, etc.).
As always, please take the necessary precautions before adding supplementation to your health and wellness regimen.
This blog was written by Dr. Stephanie Nishek, please click here to learn more about the author.
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Supplement with GABA for healthy cortisol levels and L-Tryptophan to maintain serotonin levels. Both will help calm your nervous system and aid everyone in achieving more restorative sleep, realigning with a normal circadian rhythm.
HEALTHY MEALS
Provide students with healthy meal options containing fat, fiber and protein. Kids who eat a balanced breakfast are more alert in class than those that don’t. Try packing lunches, either the night before or morning if time allows, and limit the amount of sweets. Offer family meal times that boost children’s language skills, lower stress and model eating more fruits and vegetables. A body that is well rested and fed healthy foods will be more effective at fighting off infections.
Supplement with a multivitamin to ensure adequate levels of essential vitamins and minerals are being consumed to keep health on track. Chromium Polynicotinate + B is also recommended to aid metabolism, curb cravings, and maintain blood sugar levels.
HYDRATION
Staying hydrated has many benefits for the body and mind. It helps prevent fatigue, improves mood, aids digestion and enhances brain function. Try to avoid the sugar filled drinks which often contain other unhelpful ingredients. Too much sugar and caffeine can increase heart rates, blood pressure, disrupt sleep and cause irritability. Invest in a large water bottle, label it with their name and encourage your kiddo to take sips often throughout their day.
STAY ACTIVE
The kids have likely been active all summer and it's important to keep that movement momentum going strong. Especially once school starts, as they will be sitting at their desks most of the day. Schedule sports and exercise into their daily routine to foster focus, improve behavior and boost positivity in their attitude. Maybe sign up for an after school activity or create a tradition of a family walk or bike ride in the evening. Kids love to learn for our example as parents, so keep physical activity a priority.
Supplementing with L-Tyrosine will boost energy and support mental and physical performance. Magnesium Glycinate will support healthy muscle function and offer anti-inflammatory benefits.
RELAXATION
There are a host of benefits that come by slowing down, including better regulation of emotions and responding in a healthier way to the world around. Let your children see you:
When they grow up, they’ll know how to slow down too. It’s helpful for all of us to practice mindfulness, which enables us to manage the stressors of this fast-paced life and tech-centric world. Anxieties are often heightened at the start of a new school year. Maybe due to separation from family, pressures of social interactions and/or academic goals. Learn more about natural ways to reduce anxiety here.
Practice positive visualization and breathwork to get grounded. Harnessing our breath is the best way to activate the parasympathetic nervous system.
Try:
Supplementing with our B Vitamin Complex supports a positive, balanced mood and supports stress relief. L-Theanine induces relaxation, relieves mental/physical stress, improves brain function and supports the cardiovascular system. Another helpful supplement approach for relaxation is consuming adaptogens. For example Ashwagandha, can help the nervous system better adapt to stressors or Lemon Balm which aids hypervigilant nerves to find their calm.
There you have it! Our top recommendations to keep that last nerve of yours far from being fried. Keeping it simple makes it successful! We increase our chances of feeling good when we focus on the four pillars of health: exercise, relaxation, nutrition and sleep. Healthy routines along with healthy habits like proper hand washing, practicing mindfulness and supplementing can help us maintain optimal health as we embark on the back to school routines. Remember, the first few weeks of any new shift is always the hardest, stick with it, give yourself grace and wait for the rewards to become noticeable.
We’re wishing you and your family wellness through this next school year! As always, stay up to date with your healthcare provider for annual check ups and before starting any new supplements. We’re here to help if you have any questions about our recommended supplements. Happy learning and laughing through this year!
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>Businesses are out to make a profit, so what separates the good from the bad? The good ones actually care about quality supplements for their consumers. Unfortunately, it is not easy to determine motive or ethics by a brand’s labels. And it may surprise you to learn the results of supplements that have already hit the store’s shelves. Gauging quality by what is the cheapest or most expensive is not always the accurate or automatic choice.
First, know that the “FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed.” So there is already a false sense of security when you shop for supplements at big box stores. Second, “The FDA can take action against adulterated or misbranded dietary supplements only after the product is on the market.” Unfortunately, it’s after a product hits the market that more side effects and cautions are brought to light. Thankfully there are resources available to search for information on recalls, market withdrawals and safety alerts at https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts.
Here are a few ways you can set yourself up for success while shopping for health supplements. What to be aware of when looking at supplements:
Get to know the brands a little better by asking some questions. A company who backs their supplements with a satisfaction guarantee and uses a third party testing resource is a good place to start. Beyond standard FDA guidelines, you can look to see if the supplement brand is CGMP (Current Good Manufacturing Practices) certified. This is a step above the basic verification process. This can increase a customer’s confidence in the brand as it assures you’ll be getting exactly what the company claims.
Trustworthy companies will invest in steps to verify product transparency and safety. For example, supplements should be tested to verify all ingredients are accurate and don't contain unnamed fillers. Testing protocols ensure a product is free from contaminants such as molds, bacteria, salmonella etc. Extra testing for heavy metals, after manufacturing, is a step above and ensures product safety from another angle.
Knowledge is power, support your body and mind with research. The deficiencies you discover that you want to supplement, likely took a while to get to their current levels. Give yourself the time you need to properly vet a new supplement and add them into your healing journey. As always, please consult your trusted healthcare provider before adding any new supplements into your regimen. Our support team is standing by if you have any questions about our supplements or our quality process.
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>“Travel Buddy Supplements” for your carry on!
We recommend always packing your supplements and medications in your carry on, just in case there are any issues locating checked luggage. The following wellness supplements offer support for the realities of travel. They aim to maintain health, boost mood and assist the immune system.
Sleep trouble is a common complaint, especially when changing time zones.
Digestive issues are another common complaint among travelers.
A key to enjoying your travels is to immerse yourself in nature. Give yourself time to absorb sunlight, witness dusk and dawn to help produce serotonin and regulate your circadian rhythm. Time in nature will lower your cortisol levels, lower blood pressure, and improve immunity naturally. Travel triggers your body’s stress response. But isn’t it a beautiful balance that getting into nature, wherever you travel, will help your body find balance. As a matter of fact, studies have shown that nature activates our natural killer cells which help boost our defense against viruses.
We’ve covered a handful of wellness tips and friendly travel supplements to support your healthy vacation. Choices to maximize your internal body feeling up to peak performance as you take in the external wonder of your surroundings. Enjoy nature and the adventures of your travels! Superior Labs is proud to be part of your carry-on packing list to support your health through your travels. Please reach out to our support team with any questions and clear any new supplements with your healthcare team.
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>Not as much energy or motivation during a workout? Slower to recover? Foggy at work or tired even with adequate sleep? It could be low testosterone (Low-T).
Low-T, also called Testosterone Deficiency Syndrome, hypogonadism, or andropause, is defined as insufficient levels of circulating testosterone (typically measured by blood testing). There are a wide range of symptoms a man might experience that would lead himself or a provider to suspect Low-T? Some of these are fairly well known, others may surprise you:
Does “Natural” Mean Inevitable?
In midlife and beyond, male bodies will begin to experience a natural reduction in testosterone levels (as women do with estrogen). On average, total testosterone begins to drop at a rate of 1-1.5% per year from the mid-30’s until the 80’s. For men in their 60’s, around 20% will meet diagnostic criteria for Low-T. That number will rise to about 50% by their 80’s
Though age-related changes may be natural, you can see from the above statistics that not EVERY man will experience Low-T. Which group do you want to be in? Even if you have no current complaints about your strength, stamina or libido, testosterone’s value extends beyond typical masculinizing effects. Many systems and processes are regulated by testosterone, including:
Time to See Your Provider?
If you have any of the above fits for you, what should be done next? Visit with a provider about a well-rounded workup for testosterone deficiency. In my practice, as a Naturopathic Doctor, this includes far more than just testing testosterone. Other imbalances in the body can create very similar symptoms or may be the actual cause of testicular underfunctioning, like thyroid dysfunction, insulin resistance or pre-diabetes/diabetes, clinical depression, Vitamin D deficiency, cardiovascular disease or autoimmunity. Certain prescription medications can also cause similar symptoms (side-effects), like blood pressure lowering drugs and some antidepressants. Identifying the cause of your symptoms is a critical step in implementing an appropriate corrective or management strategy.
It is also beneficial to know there are a number of lifestyle factors (things within your own control) that have been shown to impair testosterone production, long before decline might naturally happen:
Herbs You Need To Know About:
So, can herbs & supplements actually help support testosterone levels and improve a man’s health overall? First things first - identifying the cause is still necessary. Taking herbs without making appropriate lifestyle changes and completing a medical workup can be likened to putting an adhesive bandage on a severed limb. The expectation for herbs/supplements to fix everything without putting the work in otherwise is unrealistic, especially if there is a specific underlying condition that requires attention. When you commit yourself TO YOUR HEALTH then, yes, herbs can help you get there!
Allow me to introduce Eurycoma longifolia, also known as Tongkat Ali or LJ100R. You may not have heard of this powerhouse herb house before, but based on the findings of a recently published study in Food and Nutrition Research, this impressive herb has demonstrated the ability to increase serum total testosterone, minimize fatigue and improve quality of life in 50 to70-year-old men in just two weeks time!
Many herbs have robust traditional and clinical application, but may lack validation by today’s standard forms of scientific research. Tongkat Ali is an exception to this, having both strong historical usage AND supportive medical literature.
In addition to Tongkat Ali, herbs like Ashwagandha, Tribulus terrestris, Maca, Horny Goat Weed and Fenugreek have grown in popularity in the men’s health world in recent years, and for good reason! When used appropriately, most herbs have excellent safety profiles and often support more than one body system at a time. For something like gradual age-associated testosterone decline, herbs with broad and encompassing supportive effects, like those discussed here, are a good match!
As always, please take the necessary precautions before adding supplementation to your health and wellness regimen.
This blog was written by Dr. Stephanie Nishek, please click here to learn more about the author.
]]>We can help ourselves reduce anxiety with calm mindful practices, support for our central nervous system and a healthy sleep cycle. As a community, we can help others if we remember that, just because something seems easy for someone, doesn’t mean that it actually is. If you’re feeling anxious right now, please believe that better days will come again, and keep reading for natural ways to reduce anxiety.
Perspective is the lens we choose, what you see will depend on what you’re looking through. While some may be able to identify the root cause and remedy the onset of anxiety rather easily. For many it may not be obvious, instead it creates more upset as it flies under the radar, undetected. It is often more than just worrying.
What you resist will persist, face what you are feeling head on, it can also give you a sense of control. Understanding triggers can help you navigate them. Which environments and scenarios increase your stress and anxiety? Generalized anxiety can cause distress in various areas of the body and sometimes the thought of getting through the day is overwhelming. There are also social anxieties, specific phobias and separation anxieties. You can have more than one type and they can come on suddenly or gradually. Some anxieties result from medical conditions and need treatment. Whatever form of anxiety you have, relaxation techniques, meditation, yoga, exercise and alternative treatments can help.
Turning to nature often provides the shift(s) we need. Use your senses to hear, see, touch and smell. Reconsider how you view the passing of light each day. Look for the dancing shadows when the sun emerges filtered through the trees. Komorebi, is a Japanese word whose meaning closely translates to “the sunlight shining through the trees”. Let the light rays bring special meaning to your moments. The following practices offer natural ways to reduce anxiety and, furthermore, strengthen your connection to the four elements of nature:
Before we continue, let’s pause for a Body Scan, a popular meditation strategy to help soothe anxiety. Body scanning helps break the cycle of physical and psychological tension that can get stuck in a loop:
A healthy body, rooted in nature and free from deficiencies, will have a quicker recovery from the physical and emotional stress of anxiety. Deficiencies may be the cause of tension or dis-ease which can present in a variety of ways throughout the body. Here are supplements that work to fill up nutrient levels that also play a part in our physiological responses to anxiety.
Ashwagandha is an adaptogen which regulates the body’s stress response. Studies show improvements in cortisol levels and overall resistance to stress and anxiety. Best used for chronic anxiety as optimal results require consistency. Try taking Organic Ashwagandha daily, for at least 3 months, to maximize your experience of its many health benefits, including sleep and your central nervous system.
Turmeric can reduce anxiety with its powerful anti-inflammatory effects found to help when there is a chronically activated stress response. Try Tumeric Gold enhanced with black pepper for proper absorption
One of the most notable consequences of sleep deprivation is an increase of anxiety. Restore your sleep cycle and help replenish your depleted levels with the Sleep and Relaxation Bundle. The following set of supplements provides incredible synergy in support of the central nervous system, neuron communications and improving sleep cycles. This bundle encourages your body to find more peace, relaxation and recovery.
GABA is a naturally occurring amino acid, which acts as a neurotransmitter, decreasing activity in the nervous system, thus producing a calming effect. It has been found to lower stress and improve sleep among other health improvements.
L-Tryptophan is an “essential”, meaning our body doesn’t produce it, amino acid produced by plant or animal sources. Once absorbed by the body it gets converted into the hormone serotonin, which helps regulate mood. While further research is ongoing, suggestions include improvements regarding anxiety, cognitive function, mood and sleep.
Magnesium Citrate (MgC) has shown superior absorption compared to other forms of magnesium. Magnesium deficiencies are frequently seen yet every cell in the body contains it and needs it to function properly. MgC soothes, creates and repairs several bodily functions, including nervous system regulation.
5-HTP WORx (5-Hydroxytryptophan) is a compound produced in the body from the amino acid tryptophan, which also works on the central nervous system. 5-HTP is a precursor needed to raise neurotransmitter serotonin and hormone melatonin levels. 5-HTP may have positive effects on anxiety, mood and sleep to name a few.
In times when there are lingering thoughts of anxiety stuck in the mindset, take small steps to retrain the brain. Affirmations can be a rescue remedy in times of need. Feel free to try any of these to help reduce anxiety the next time you feel mentally locked:
Keep hope and never underestimate the healing power of nature and a good laugh. As many of these practices teach us, slow down and enjoy nature’s show to get you through each day. Try these natural ways to reduce anxiety and reach out for Superior Labs supplements to add physiological support on your journey towards optimal health. Remember, beginnings do not dictate endings, and in cases where it started differently than you expected, it may just work out better than you ever could have imagined.
Please always work with your trusted healthcare provider before starting any new supplements. Ensure the supplement(s) you would like to start will not interfere with any medical conditions or medications. Feel free to reach out to our support team with any questions.
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>Let’s start with some diet and lifestyle strategies to support healthy breast tissue:
Botanicals have both traditional uses and evidence-based properties that bolster breast health:
Breast health is important throughout our entire lifespan. While supplements and herbs continue to forge their reputation, they amplify their potential by building upon a solid foundation of a healthy diet, clean cosmetics and self-awareness.
This blog was written by Dr. Stephanie Nishek, please click here to learn more about the author.
]]>Digestive enzymes break down the fats, proteins and carbohydrates from your food to help with better digestion and absorption of macro and micronutrients. These kinds of nutritional supplements are the doers that enable your digestive system to function properly and support healthy bowel movements.
You might take digestive enzymes if you are working on healing your gut from infections, toxins or other imbalances, or if you are particularly stressed and need an added digestive boost.
As a doer personality type, just like your digestive enzymes, you are focused on getting things done. You focus on breaking large problems down into smaller, more digestible ones and take it step by step to accomplish your goals with ease and grace. Doers tend to be very focused and motivated and they love checking tasks off their to-do lists! Sometimes they need to be reminded to have a little fun.
Binders are all about grabbing onto the toxins like heavy metals, endotoxins from dying pathogens, mold, plastics, pesticides/glyphosate and other chemicals, and facilitating them out of the body to maintain proper homeostasis. Without binders it can be challenging to cleanse the body of toxins that might be negatively impacting our health.
If you’re a cleanser personality type, you strive to be pure of heart, mind, body, and soul. As such you make it your mission to eliminate all negative emotions, toxins, people, and situations so you can remain high vibing and abundant in all aspects of your life. Like supplemental binders, many people are drawn to the cleanser personality type for their healing and nurturing qualities but they can struggle with staying grounded and focusing on their own needs.
Minerals are cofactors, meaning they act as the body’s spark plugs and are the catalysts that allow hundreds of other processes in the body to function. Our body maintains a delicate balance of minerals to keep us alive and healthy. For example, our macrominerals (or electrolytes) calcium, potassium, magnesium and sodium must all be in balance for proper energy levels, mood, digestion, and so much more.
A vitalizer personality type represents the spark of life — they infectiously spread their good energy to others. As a vitalizer, you’re the person everyone wants to be around. You’re the life of the party thanks to your magnetic energy. You also require balance in all areas of their life. When one area is out of sync, you might begin to feel overwhelmed.
B vitamins like B6 and B12 provide an energy boost when you need it most and allow you to keep moving throughout your day. B vitamins promote a healthy metabolism and immune function and contribute to the body's ability to produce energy in the cells.
As an energizer personality type, you bring your life force to the world, filling yourself and others up with abundant energy. You’re there to keep others going when they want to give up and to be their biggest cheerleader. Energizers do have a hard time slowing down, which can potentially lead to burnout.
Gut healing supplements like collagen, l-glutamine, colostrum, and zinc carnosine are all focused on healing and sealing the gut lining to repair what has been damaged. With the rise in environmental toxins, poor quality diets and increasing stress levels, our intestinal lining is under constant assault. Gut healing supplements provide soothing anti-inflammatory nutrients and help our body to repair and rebuild.
A rebuilder personality type is constantly rebuilding themselves when life wears them down. If you’re a rebuilder, you have an immense amount of grit and determination to pull yourself out of any situation and to always see the light at the end of the tunnel. You’re resilient and strong and move with fervor throughout your day. Although you stand tall, don’t forget sometimes you need a support system to help you through, too!
Share your Personality Type!
What personality type did you most resonate with based on your favorite nutritional supplement? We want to know! Share your personality type and tag Superior Labs on Instagram.
This blog was written by Nicole Cieslak, FNTP, please click here to learn more about the author.
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As a Naturopathic Doctor, my goal is to identify and treat the cause(s) of these symptoms or experiences, rather than suppressing or ignoring the signals that the body uses to get our attention. If you are noticing undesirable hair, skin or nail changes, consider the following:
Nutritional Deficiencies
Cellular Energy Support
Hormone Dysfunction
The Effects of Chronic Stress
As always, please consult with your physician before adding supplements to your health and wellness regimen.
This blog was written by Dr. Stephanie Nishek, please click here to learn more about the author.
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If so, know that this is normal (whew!). And luckily, there are some things you can do to support your body during this beautiful time and promote healthy, good digestion!
Our body’s natural processes evolve within the cycle of life. This doesn’t mean that we can’t still be healthy and active well into our later years of life, but it does help to know how and why these changes occur to support our body properly.
Our digestion changes with age because it is a time of slowing down. There’s a natural decline in metabolism and the body’s powerhouse — cell growth. This includes the cells in the stomach and colon that reduce digestive function.1 With less cellular and metabolic growth, the lining of the stomach and colon can become weaker, leading to some unwanted digestive symptoms.
One of the biggest complaints is an increase in acid reflux, heartburn and GERD symptoms in elderly populations. Our body needs an abundance of stomach acid, or hydrochloric acid, to break down our food, kill certain bacteria and viruses so they don’t get into the body, and aid in nutrient absorption and appetite. Studies show that stomach acid can decrease by up to 40%2 in elderly populations thanks to a reduction in parietal cell function (the cells responsible for our stomach acid!).
Perhaps you’ve also heard of collagen — the most abundant protein in the body. It’s responsible for healthy skin, hair, nails, joints and even our gut lining! Unfortunately, our bodies naturally make less collagen as we age and this can also stimulate digestive changes, primarily something called leaky gut that can cause inflammation, constipation, diarrhea, bloating, gas or stomach cramps.
You also want to factor in any medications you might be taking such as NSAIDS that could further irritate the stomach and colon as well as any declining levels in physical activity, which can also impact your digestion.
Now to the good stuff! Once we understand the aging processes of the body, we can easily support ourselves for optimum health. Here are five tips for maintaining good digestion as you age:
Don’t let the idea of getting older get in the way of having good digestion! With these five tips you can stay on track with your health — and stay regular! To learn more check out our digestive health supplements. Always consult your healthcare practitioner before adding any new supplements to your routine, especially if you are pregnant, nursing or taking medication.
This blog was written by Nicole Cieslak, please click here to learn more about the author.
References:
First things first, evaluate your current fitness baseline and use it as a benchmark to check progress and level up. Here are some helpful tips to consider as you set up your new fitness plan:
Make mental notes of how positive you feel after your workouts. Notice how it feels to soak up the after-glow of a good workout, allowing yourself to relish the endorphin rush. The more you enjoy something and notice the benefits it brings, the more likely you’ll be to stick with it, even on the hard days.
Which supplement bundle do you feel will best support your new September fitness plan goals?
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>The last thing you want to add to your day is another thing you have to do, even if it’s for a good reason. In this article, we’re going to share five life hacks that can help you keep track of your supplements and medicines as you get older.
It’s normal to forget things every once in a while, and especially if you are stressed or have a lot going on.
Here are five life hacks to help you stay on top of your supplements without missing a beat.
Bottom line: there’s no shame in forgetting to take your supplements or medications every day. And stressing about it could only add to the burden you might be feeling. We all forget things. If you find yourself forgetting more frequently, try using some of the above strategies to help you stay on track!
There’s a lot that goes into supporting healthy cognitive functioning and reducing the risk of developing more serious conditions like dementia or Alzheimer’s. Some factors include high levels of copper1 in your water, accumulated sleep deprivation, high chronic stress levels, a poor nutrient diet, build up of toxic chemicals like the pesticide glyphosate, low vitamin D levels2, lack of regular exercise and certain drugs that are linked to dementia3 such as Benadryl, Dramamine, and Advil PM.
To learn more, check out our brain support supplements.
Remember that prior to adding supplements to your daily regimen, it’s always best to consult your healthcare practitioner to determine the best way to incorporate these into your existing routine. Nothing in this article is intended as medical advice or diagnosis.
This blog was written by Nicole Cieslak, please click here to learn more about the author.
References:
Supporting optimal health includes supplements to fill the gaps in a wellness plan. Depleted nutrient levels in our soil means we cannot always get the amounts we historically relied on through our foods alone. Supplementing provides a nutritional boost that will promote good health. Supporting our immune system ought to be a top priority to help our body handle anything that may come up as the season’s transition.
A healthy routine for the whole family can help keep weekly stressors and daily pressures at bay. A solid routine can include:
Nutrient requirements can change from person to person. Below we'll cover a few body system supplement recommendations to consider throughout the school year.
Immune System Support
Studies continue to find more and more health benefits of Elderberry, Sambucus nigra, most notably for treating cold and flu symptoms. The berries contain nutrients such as vitamins A, B, C, and antioxidants which earn a gold star for clearing out cell damaging free radicals that increase when sick. Their protective properties have been proven in respiratory ailments, colds, cardiovascular diseases, diabetes and obesity. Elderberry also has a significant impact on the immune system, antiviral and antibacterial activity as well as protection against UV radiation. Incorporating elderberries into your wellness routine can help prevent sickness and shorten the length and severity when you are unwell.
In addition to Elderberry, Calcium, Magnesium, and Zinc are vital minerals for our bodies and have anti-inflammatory effects. These, along with Vitamin D, are the world leaders when it comes to deficiencies in the human body, according to studies. Magnesium plays a key role in converting Vitamin D into its active form, which then aids Calcium absorption. Magnesium and Zinc boost the immune system while also reducing inflammation.
Conveniently, Superior Labs has added all 4 into a single supplement called Calcium Magnesium Zinc D3, making it ideal for daily use and as a preventative of future illness. Taken with our Elderberry Extract, you have a winning combination to strengthen your immune system and help you stave off germs your kids bring home from school.
Stress Response and Mood Support
Stress can come in many shapes and forms such as school, work, relationships, lack of sleep and more. These stressors can affect our mood and create health issues in a variety of body systems. As we navigate a world where stress and anxiety are difficult to hide from, B Vitamins can play a role in supporting your mood, anxiety and stress, as studies have shown.
Ashwagandha, an adaptogen, gives a broad range of support to restore balance to your system. Adaptogenic herbs can help return your stressed body to a more normal state regardless of the imbalance (hyper/hypo). Along with substantially reducing cortisol levels, Ashwagandha may support brain function, elevate your mood, help your body manage stress, all of which can lead to an improvement in quality of life.
Sleep Cycle Support
Sleep is one of the most crucial needs for every member of your family's wellness. It’s our body’s time to rest and regenerate healthy cells. The supplements we mentioned previously can be supportive of our our natural sleep cycles, but GABA aids in relaxation and overall sleep support. The more restful and relaxing your sleep is, the more productive your kids can be at school or yourself at work.
As with any supplement, have a conversation with your healthcare provider. They will be the most knowledgeable of the dose you need and any interactions with other medication you may be taking. If you have any questions about the supplements we mentioned please don't hesitate to contact our support team, they're always ready to help.
This blog was written by Meg Ramirez, please click here to learn more about the author.
]]>The older you get, the more likely the bacterial balance in your gut can get disrupted, which can lead to various health issues. But rest assured, there are natural ways to improve your gut microbiome.
Located in your large intestine, your gut microbiome consists of different microbes—bacteria, viruses, fungi, and parasites. Each plays a specific role in your body; some microbes are vital to your health, while others may be harmful.
Since the majority of your immune system lies in your gut, the gut microbiome controls how your body responds to infection and helps it achieve homeostasis. A diverse gut consists of a healthy balance of good and bad bacteria and is linked to better health.
Good bacteria will:
Bad bacteria is why we wash our hands and why antibiotics exist. Though having a minimal amount of bad bacteria in the gut won’t cause illness, when it starts to outcompete the good bacteria, it can cause a variety of issues such as:
It’s never too late to take charge of your health. Keeping your digestive system in tip-top shape can help strengthen your gut microbiome and build healthy immunity.
Here are four natural ways on how to improve your gut microbiome:
Foods high in sugar and artificial sweeteners stimulate the growth of unhealthy bacteria, leading to uncomfortable gastrointestinal symptoms. So stick to fiber-rich foods such as bananas, asparagus, oats, and apples. These foods contain prebiotics and help promote the growth of healthy bacteria.
Fermented foods, such as yogurt, miso, sauerkraut, kimchi, and kefir, carry probiotics—live microorganisms that can promote the growth of good bacteria in your gut.
Probiotic-rich drinks, like kombucha and tea (ginger, chamomile, and peppermint), can also help restore your gut health.
Research shows exercising for six weeks can improve your gut bacteria. Specifically, it can increase healthy microbes that help reduce the risk of inflammatory diseases, type 32 diabetes, obesity, and heart disease.
Along with a happier gut, exercise can also help strengthen your bones and improve your mental health.
It also helps to add supplements to your diet to improve your gut microbiome. At Earth Lab Botanicals, we recommend taking psyllium husk supplements.
Containing soluble and insoluble fiber, psyllium husk fuels better digestive health. It soaks up water in your gut, helping alleviate constipation. Psyllium husk is also a prebiotic—friendly food sources for the good bacteria in your intestinal tract—helping promote the growth of good bacteria. Learn more about psyllium husk today.
Developing a healthier gut begins with the habits and choices you make each day. By adding psyllium husk into your diet, you could experience a happier gut microbiome. Be sure to add Earth Lab Botanical’s Psyllium Husk to your cart today. Our supplement is free from magnesium stearate, dioxides, preservatives, and artificial ingredients to ensure your safety.
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Let’s dive into the six main artichoke leaf extract benefits:
1. Supports Natural Levels of Cholesterol
One of the biggest benefits of artichoke extract is that it may aid in lowering LDL (low-density lipoprotein) cholesterol while assisting in increasing HDL (high-density lipoprotein) cholesterol. In fact, a review of more than 700 people found that taking artichoke leaf extract daily for 5 to 13 weeks led to a reduction in total and “bad” LDL cholesterol.
2. Supports Healthy Liver Function
Artichoke extract can aid in the production of bile, which helps remove harmful toxins from the liver.
In one study, 100 people with non-alcoholic fatty liver disease took 600 mg of artichoke extract daily for two months and experienced improved liver function. Scientists believe this is due to artichoke leaf extract containing two types of antioxidants (cynarin and silymarin) that work to reduce inflammation in the liver.
3. Supports Good Digestive Health
If improving digestive health is one of your wellness goals, you should know that artichoke leaf extract has helped with heartburn, bloating, nausea, and gas.
In a study involving 247 people who suffered from indigestion, taking artichoke leaf extract daily for six weeks reduced their symptoms while helping combat the uncomfortable feeling of fullness.
Artichoke leaf extract can also help improve your gut microbiome. It can maintain the good bacteria in your digestive system while working to improve the symptoms of indigestion. We need these good bacteria to stay in our gut—in addition to promoting good digestion, they can help boost immunity and work to improve our moods.
Studies also show artichoke extract may help with IBS (irritable bowel syndrome). People who took the extract daily experienced a reduction in IBS symptoms such as stomach pain, cramping, and heartburn. Better yet, 96 percent of those individuals rated the extract as equally effective as laxatives and antidiarrheals.
4. Supports Immunity
As roughly 70 percent of the immune system is found in the gut, artichoke leaf extract is known to provide a natural boost to the body’s immune system. The extract can help your body better respond to infection and achieve homeostasis.
5. Regulates Blood Pressure
Artichoke leaf juice was found to contain anti-hypertensive components that help lower blood pressure in people with mild hypertension. Other research indicates the extract supports the eNOS enzyme, which helps manage cardiovascular health.
6. Supports Overall Health
Overall, artichoke leaf extract is loaded with nutrients such as:
Adding artichoke extract supplements into your diet can give you the holistic benefits you need to live a more comfortable life.
If all of this sounds good to you, give Superior Labs’ 100 percent pure Artichoke Leaf Extract supplement a try! Each capsule contains 600 mg of pure artichoke leaf extract that is organic and non-GMO.
Our supplement is:
Read the top five reasons why you should take supplements.
To help you gain a more comprehensive understanding of the potential artichoke extract benefits, let’s discuss some common questions.
Studies have shown that patients with chronic kidney disease had an improved appetite and lipid profile after consuming artichoke extract capsules for six weeks.
Artichokes contain vitamin K, which may improve brain function and lower the risk of developing Alzheimer’s and dementia.
Studies illustrate that consuming artichoke leaf powder can reduce BMI (body mass index), but not necessarily body weight in those who have hypertension.
Though there is not any evidence that shows a direct correlation between artichokes and sleep, their iron content may help ease restlessness and get you a better night’s sleep.
Common side effects of taking artichoke extract may include gas, upset stomach, diarrhea, itching, and rashes. People allergic to plants (for example, marigolds, daisies, and other herbs) are at higher risk of developing an allergic reaction to artichoke extract.
At Superior Labs, artichoke plants are grown and harvested per FDA standards to ensure you get the safest and purest form of artichoke extract possible. Be sure to add Artichoke Leaf Extract supplements to your cart today!
[1] National Institute of Health (https://www.ncbi.nlm.nih.gov/pubmed/23543518), accessed 10/2019
[2] National Institute of Health (https://www.ncbi.nlm.nih.gov/pubmed/28609140), accessed 10/2019
[3] National Institute of Health (https://www.ncbi.nlm.nih.gov/pubmed/29520889), accessed 10/2019
[4] National Institute of Health (https://www.ncbi.nlm.nih.gov/pubmed/14653829), accessed 10/2019
]]>When we sleep, our brains undergo a cleaning cycle that clears away toxins, which improves our memory and helps us feel our best the next day. It’s called the mental dishwasher.
Let’s dive further into this cleaning cycle our brain supports and how you can encourage your dishwasher to perform at optimal levels.
Researchers discovered that when we are in deep sleep—or Stage 3 of the sleep cycle—slow electrical waves in our brains enhance the flow of cerebrospinal fluid (CSF). This CSF flow, which mimics the oscillations of a slow washing machine, is believed to flush out toxic waste and refresh our brains.
More importantly, the research suggests CSF may protect individuals from Alzheimer’s and other neurodegenerative diseases. Earlier studies of animals found CSF increases during sleep and helps carry away waste products—among them, Alzheimer-related toxins.
As noted earlier, deep sleep is stage 3 of the sleep cycle. In total, there are four sleep stages:
According to the Sleep Foundation, we need enough deep sleep and REM sleep to allow our minds and bodies to recuperate and grow. This research emphasizes the importance of getting high-quality sleep to improve brain function.
But of course, doing this is easier said than done. Sometimes, depending on our lifestyle and circumstances, achieving a deep state of sleep is challenging or impossible.
Fortunately, some supplements can equip you with the support your brain needs to tackle the responsibilities life brings each day. At Superior Labs, we are proud to offer three high-quality supplements that encourage better sleep and cognition:
To give your mind and body the rest and recuperation they need, add these three supplements to your cart today. If you are pregnant or nursing, taking medication, or have a medical condition, we encourage you to consult with your doctor before taking these (or any) supplements.
]]>A lot of kidney and bladder dysfunction can be traced back to mineral imbalances, particularly calcium and an inability of the body to clear certain acids from the urine. One specific supplement — potassium citrate — has been shown to help support normal healthy kidney function and balanced pH levels. In this article we’re going to look at what potassium citrate is used for and how it might be able to benefit you from a nutritional standpoint.
Potassium is an essential mineral and electrolyte that the body needs for everyday functioning like keeping your heart beating properly, ensuring proper nerve function and muscle contraction, and transporting nutrients into cells. It’s actually the third most important mineral in the body and when levels dip too low, can become dangerous, leading to a condition known as hypokalemia.
Potassium citrate is an alkaline potassium salt of citric acid that can help alkalize the urine pH to make the body less acidic.
You can find potassium naturally in foods such as cooked spinach and Swiss chard, avocados, lima beans, sweet potatoes, wild caught salmon, bananas, and even coconut water.
People with a higher intake of potassium rich foods are often at a much lower risk of certain diseases like stroke, high blood pressure, osteoporosis, and kidney stones.
Potassium citrate has many benefits. Let’s look at the top three benefits from using this therapeutic supplement.
One study found that potassium citrate supplementation in those with kidney stone formation resulted in a beneficial change of the urinary risk profile by increasing factors that stop stone formation without negatively impacting metabolic function.
Read more about any potential side effects or drug interactions here.
At Superior Labs, your health is our priority which is why we source the highest quality ingredients possible without harmful fillers, chemicals and artificial ingredients like magnesium stearate, dioxides and other preservatives. Our potassium citrate pills contain 100 mg of potassium citrate, and are non-GMO and free from heavy metals and pesticides.
]]>Many health experts tout the benefits of taking melatonin, but what exactly is it? Melatonin is a hormone in your brain that controls your sleep-wake cycle. Your brain produces it primarily at night when there is darkness to help you fall asleep.
Unfortunately, melatonin production declines with age, and not all people are able to fall asleep easily and stay asleep. That’s why many people choose to try supplements. Read on to learn more about the benefits of melatonin supplements.
Benefits of Taking Melatonin for Sleep
Melatonin is best known for its ability to help people fall asleep and stay asleep. It’s an effective remedy for jet lag and insomnia. When you take melatonin supplements, they alert your brain that it’s time to sleep. Melatonin levels rise two hours before bedtime, so that can be a good time to take the supplement. For children and adults with delayed sleep phase disorder, melatonin can help them fall asleep quicker.
Not only that, but melatonin also enhances the quality of your sleep. You’ll wake up feeling well-rested rather than drowsy or groggy.
The benefits of melatonin supplements extend to mental health. Melatonin can help enhance mood, particularly anxiety. Anxiety is often caused by a hormonal imbalance, and since melatonin is a hormone, it can help make you less anxious.
There is also evidence that melatonin can help those who suffer from seasonal affective disorder (SAD). If you tend to feel depressed around late fall or winter, then you may have SAD. It is believed that SAD is caused by changes in the body’s circadian rhythms during this time of year, so it makes sense that melatonin would help by regulating your sleep cycle.
Skincare companies are aware of the benefits of melatonin for skin, and many are including this ingredient in their products. Melatonin includes antioxidants that help improve skin tone and reduce signs of aging. It’s also used in some sunscreens to help prevent and repair skin damage.
In addition, the benefits of melatonin supplements include improved eye health. Melatonin contains high levels of antioxidants to help treat glaucoma, age-related macular degeneration (AMD), and other eye conditions. It can also protect the retina and preserve vision.
Melatonin is considered safe to use every day, but only on a short-term basis. It’s best to start off with small doses, such as 0.5 mg, and increase it as needed. You can safely go up to 10 mg per day. Melatonin should be used by adults only, as not enough studies have been done on the safety of melatonin in children.
Since it’s not ideal to take melatonin for longer periods, it’s best to take it for a month or two and evaluate its effectiveness. Does it seem to be helping you? If not, instead of taking higher doses, it may be beneficial to discuss your insomnia with a doctor.
Taking too much melatonin can lead to side effects, such as:
You’ll want to let your doctor know that you’re taking melatonin, as it can interact with some medications, including:
While there is no evidence showing that melatonin causes long-term or serious side effects, there is concern that not a lot of research has been done about its long-term safety. Therefore, melatonin supplements should be taken in moderation for a short period.
]]>Managing the daily stressors of life can be hard, but there is a lot we can do with diet, lifestyle and supplementation to help support our stress, energy and focus levels. In fact, there’s one important amino acid that can help you get back on track. In this article we’re going to look at what l-tyrosine is, what is specifically used for, and how it can help you get that pep back in your step.
L-Tyrosine is one of 20 key amino acids that helps us synthesize proteins — the essential building blocks of our body and mind. L-Tyrosine is one of 11 “non-essential” amino acids in the body, meaning that it can be made by humans so it’s not considered essential to our diets. We actually make l-Tyrosine from another amino acid, phenylalanine.
But just because we don’t need to get tyrosine from our food for survival, doesn’t mean it doesn’t have health benefits. Like most amino acids, the biggest source of high tyrosine foods is found in animal products such as beef, pork, chicken and dairy products as well as legumes, nuts/seeds and some whole grains.
L-Tyrosine is an important precursor to certain neurotransmitters and other chemicals in the body like dopamine (our “feel good” hormone”), epinephrine and norepinephrine, which are all involved in our body’s energy and mood response. L-Tyrosine can also positively impact our thyroid and speed up our metabolism.
Supplementally, L-Tyrosine is used for many reasons, especially its stress-reducing, mood-boosting, and metabolism-driving benefits. Let's dive a little deeper.
You can read more about any potential side effects or drug interactions here.
At Superior Labs, quality is our top priority. Our L-Tyrosine capsules contain 500 mg of pure L-Tyrosine and are free of magnesium stearate, dioxides, preservatives, or other potentially harmful artificial ingredients. This means you can rest easy knowing you are receiving the safest, most efficient, and chemical-free product possible.
AUTHOR BIO
Nicole Cieslak is a functional nutritional therapy practitioner and certified personal trainer at Fit Foodist Nutrition specializing in gut health and hormone balance. Every day she strives to help people overcome chronic digestive and hormonal issues by getting to the root cause of their health imbalances. Through personalized diet, lifestyle and nutritional supplement recommendations, she empowers her clients to find freedom from suffering so they can reclaim their happiness and health. Learn more about her at thefitfoodist.com and follow her on Instagram at @fitfoodist_foundations for free nutrition, fitness and nontoxic living advice.
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How can you increase energy levels naturally without draining other systems? Here are five ways to help increase your energy levels:
AUTHOR BIO
Dr. Jenna Jorgensen is a naturopathic physician and founder of Northwest Life Medicine Clinic in Bellingham, Washington. With an emphasis on healthy and sustainable lifestyle, she works with her patients to find and heal the underlying causes of their symptoms so they are able to live their life to the fullest. You can learn more about her at www.nwlifemedicine.com or follow her on Instagram at @docjorgensen for insights and updates about sustainable health and wellness.
The good news is, if you’re looking for an easy way to improve your sleep, aid in relaxation, and normalize your digestion, magnesium citrate pills could be helpful. Keep reading to learn what magnesium citrate is and how this nutritional supplement could help benefit you.
Magnesium citrate is one of many available forms of magnesium, which is an important mineral for our body’s functioning. In fact, magnesium is involved in over 300 different enzyme reactions and is found in nearly every cell of the body. Magnesium — one of our key electrolytes — is often referred to as “nature’s muscle relaxer” because of the calming benefits this mineral has on our body, especially our muscles and nervous system.
Magnesium citrate is a combination of salt and citric acid. It’s commonly referred to as a saline or osmotic laxative because it works by drawing water into the intestines to help clean out the bowels. This is why it’s often used in large doses before some surgeries or procedures like a colonoscopy.
When taken as a nutritional supplement, magnesium citrate can also help avoid a deficiency and the associated symptoms like fatigue, headaches, insomnia, muscle aches and pains, and digestive issues. It has also been shown to help maintain normal blood pressure and blood glucose levels as well as promote an overall sense of relaxation and calmness.
Although magnesium citrate can be used for a variety of different reasons, here are the top three benefits of this therapeutic supplement:
With Superior Labs supplements you don’t have to worry about quality. Our magnesium citrate pills contain 200 mg of magnesium and 1,250 mg of magnesium citrate and are free of magnesium stearate, dioxides, preservatives, or other potentially harmful artificial ingredients. This means you can rest easy knowing you are receiving the safest, most efficient, and chemical-free product possible.
AUTHOR BIO
Nicole Cieslak is a functional nutritional therapy practitioner and certified personal trainer at Fit Foodist Nutrition specializing in gut health and hormone balance. Every day she strives to help people overcome chronic digestive and hormonal issues by getting to the root cause of their health imbalances. Through personalized diet, lifestyle and nutritional supplement recommendations, she empowers her clients to find freedom from suffering so they can reclaim their happiness and health. Learn more about her at thefitfoodist.com and follow her on Instagram at @fitfoodist_foundations for free nutrition, fitness and nontoxic living advice.
]]>5 Reasons to Take Supplements
The world of supplements has expanded dramatically over the past 50 years and for good reason, quality supplements can support great health. That being said, with so many options, it's easy to get overwhelmed and wonder if you really need to take supplements or is it just marketing? The answer is that some level of supplementing can be highly beneficial and here's why.
Now that you’ve got some reasoning as to why supplements may be a good support for you, keep your eyes peeled for our next blog post that will dive into how to pick out a good supplement.
AUTHOR BIO
Dr. Jenna Jorgensen is a naturopathic physician and founder of Northwest Life Medicine Clinic in Bellingham, Washington. With an emphasis on healthy and sustainable lifestyle, she works with her patients to find and heal the underlying causes of their symptoms so they are able to live their life to the fullest. You can learn more about her at www.nwlifemedicine.com or follow her on Instagram at @docjorgensen for insights and updates about sustainable health and wellness.
]]>Have you heard of N-Acetyl Cysteine, or NAC, before? It’s become quite a popular supplement today. In fact, many healthcare professionals have turned to NAC as a key player in overcoming a variety of health issues, ranging from promoting healthy antioxidant and immunity levels and supporting the liver to helping lessen the severity of certain respiratory issues.
If you’re curious about NAC and how it may be a great new addition to your health regimen, keep reading. In this article we’ll breakdown what NAC is, the main health benefits and any potential side effects or risks.
N-Acetyl Cysteine is the supplemental form of cysteine, which is an amino acid that allows the body to create and use beneficial antioxidants. In fact, NAC in combination with two other amino acids — glutamine and glycine — form the precursors for the creation of glutathione in the body, which is our most powerful and abundant antioxidant.
Glutathione helps us fight off oxidative stress and inflammation by neutralizing something called free radicals in the body. Free radicals are unstable atoms that damage our cells and can cause unwanted illness and accelerated aging. Over time, these free radicals cause oxidative stress and open the door for inflammation-derived health issues like cardiovascular disease, autoimmune disorders, diabetes, cancer, and degenerative neurological disorders like bipolar disorder, dementia and Alzheimer’s disease.
NAC is often referred to as a “semi-essential amino acid’ because unlike our 9 essential amino acids, the body only requires this occasionally or for providing very specific health benefits. The body can make NAC from the amino acids methionine and serine, which is another reason why daily supplementation isn’t always necessary.
In addition to helping to support the body’s antioxidant pathways, NAC has a handful of other health benefits that we’ll cover below.
1. Promotes normal insulin levels in those with PCOS. Polycystic ovary syndrome (PCOS) is a disease that affects the hormonal system’s endocrine glands in 5-10% of women of childbearing age. PCOS is one of the most common causes of anovulatory infertility and can cause painful and irregular periods with severe premenstrual symptoms (PMS). Studies show that women with PCOS are at a higher risk of developing metabolic syndrome including obesity, hypertension and glucose intolerance, leading to raised insulin levels. NAC has been shown to have insulin-sensitizing properties. By restoring levels of the antioxidant glutathione, NAC has a therapeutic effect on blood sugar by promoting stable insulin levels in PCOS patients with hyperinsulinemia.
2. Reduces risk of premature birth and miscarriage. Bacterial vaginosis, a vaginal bacterial infection, has been connected to an increased risk for preterm delivery and low birth weight in pregnant women. NAC’s anti-inflammatory and antioxidant benefits can promote positive pregnant and birth outcomes in women suffering from vaginal infections who are susceptible to preterm labor. Safe for both fetus and mother, a dosage of 0.6 grams of NAC can be taken daily with progesterone following week 16 of pregnancy to protect against preterm birth recurrence. Recurrent Pregnancy Loss (RPL) is defined as having 2 or more miscarriages, it’s estimated that about 50-60% of RPL is a result of oxidative stress. NAC has also been shown to benefit women who have experienced RPL by reducing oxidative stress. NAC combined with folic acid supplementation has resulted in prolongation of a living pregnancy up to 20 weeks, leading to an increase in take-home baby rates.
3. Supports liver and kidney function. Acetaminophen is a drug used to treat moderate pain and is usually bought over-the-counter. Unfortunately, acetaminophen toxicity is a common cause of drug-induced hepatotoxicity, or chemical-driven liver damage, in children and adults. This also places unwanted stress on the kidneys and impairs our detoxification pathways. NAC can counteract this toxicity by supporting glutathione levels, reducing N-Acetyl-p-benzoquinoneimine, a potent oxidative metabolite of acetaminophen, and promoting hepatoprotective actions related to its antioxidant properties. Liver cancer is one of the most life threatening conditions worldwide with no effective treatments for liver tumors. However, NAC is a frequently used antioxidant that may play a role in reducing the risk of some cancers as well as promoting the regeneration of damaged DNA.
4. Promotes relief from chronic respiratory issues. Asthma, chronic bronchitis, cold and flu, coughing, wheezing, emphysema and trouble breathing are all common chronic respiratory issues affecting people globally. Mucolytic drugs are commonly used to help clear any blockages in the mucosal layer of the respiratory tract. NAC has been shown to have the same mucolytic effect as other popular drug interventions by reducing mucus secretions and phlegm thereby promoting normal healthy respiratory function.
Other health benefits of NAC include promoting increased immunity, helping to reduce chronic inflammatory conditions such ulcerative colitis, an autoimmune condition of the gastrointestinal tract.
NAC has also been shown to promote improved muscle performance and combat mood disorders like anxiety, depression and other psychiatric orders by rebalancing glutamate levels in the brain and increasing glutathione.
While NAC is generally considered safe, there’s always the chance for certain drug or negative reactions. For instance, those with bleeding problems or anyone taking nitroglycerin, including blood thinners and certain blood pressure medications should avoid this supplement.
It’s best to consult your healthcare practitioner before supplementing with NAC.
The most common reactions are usually gastrointestinal in nature, including indigestion/upset stomach, diarrhea, sweating, fatigue, drowsiness and skin rashes.
One of the biggest challenges with the supplement industry is quality and sourcing. With Superior Labs supplements you can always count on our 100% quality guarantee with only the purest of ingredients that are free from additives and preservatives. One bottle contains 1200mg of N-Acetyl Cysteine, 100mcg selenium (selenomethionine), plant cellulose (capsules) and organic rice extract.
Learn more about Superior Labs N-Acetyl Cysteine here.
AUTHOR BIO
Nicole Cieslak is a functional nutritional therapy practitioner and certified personal trainer at Fit Foodist Nutrition specializing in gut health and hormone balance. Every day she strives to help people overcome chronic digestive and hormonal issues by getting to the root cause of their health imbalances. Through personalized diet, lifestyle and nutritional supplement recommendations, she empowers her clients to find freedom from suffering so they can reclaim their happiness and health. Learn more about her at thefitfoodist.com and follow her on Instagram at @fitfoodist_foundations for free nutrition, fitness and nontoxic living advice.
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It is a simple sugar (monosaccharide) that consists of one molecule of sugar. It is produced in the body and from some plants in the form of a starch. In plants, it is primarily found in fruits like apples, peaches, cranberries and raspberries. It is also found in green veggies like broccoli and green beans. D-mannose goes by other names including Mannose, Seminose, D-manosa and Carubinose. As a dietary supplement, it has been said to promote numerous benefits, the most well-known being its effect on bladder health.
According to research, E.coli bacteria is responsible for 90 percent of UTIs (urinary tract infections). Studies have shown that D-mannose can help to treat or prevent this harmful bacteria from latching on inside the urinary tract, causing frustrating symptoms. In 2013, a study evaluated D-mannose in women who had frequent UTIs. It was shown that D-mannose worked as well as an antibiotic (nitrofurantoin) for preventing UTIs over a six-month period. (https://bjui-journals.onlinelibrary.wiley.com/doi/full/10.1111/bju.12492) D-mannose was also tested on women with active UTIs and at the end of the study, most women were shown to have improved symptoms. (https://www.europeanreview.org/wp/wp-content/uploads/2920-2925-D-mannose-a-promising-support-for-acute-urinary-tract-infections-in-women.-A-pilot-study.pdf) The typical dose of D-mannose in the supplements used in the studies was 500mg per capsule, which is what you get with Superior Labs 100% Natural D-mannose. Superior Labs supplements are always free from harmful ingredients like magnesium stearate, dioxides, and preservatives which means you get the purest D-mannose capsules on the market. Learn more about Superior Labs 100% Natural D-mannose here. (https://superiorlabs.com/collections/digestive-health/products/d-mannose)
What are some other ways to keep the bladder healthy?
We all know the importance of including fiber into our daily diet, especially as it relates to promoting good gut health. But not all fiber is created equal! Psyllium husk is a source of both soluble and insoluble fiber. Soluble fiber dissolves in water and creates a gel that has been shown to improve digestion. Insoluble fiber attracts water into your stool, helping to soften it up and make it easier to pass. Because psyllium contains both soluble and insoluble fiber, it has been used for hundreds of years to help people with digestive issues. It comes from a plant that is called Plantago Ovata, which is an annual herb native to Asia, the Mediterranean region and North Africa. The seed from the plant is what is harvested and used in the production of psyllium husk powder.
Not all supplements are beneficial and pure for our bodies. Many of the products found in the market contain harsh ingredients that can do more harm than good. Superior Labs 100% Natural Psyllium is free from magnesium stearate, dioxides, preservatives and artificial ingredients. Each capsule contains 1000mg of pure, organic psyllium husk and is manufactured in small batches to ensure quality and efficacy. In addition to this, each batch is third party tested and certified to ensure safety in the supplements. The product is then manufactured in an FDA registered and GMP compliant facility for superior quality assurance. Learn more about the benefits of Superior Labs 100% Natural Psyllium Husk here. (https://superiorlabs.com/collections/digestive-health/products/psyllium-husk)
]]>Bring your Workout Inside - We know, we know. When the sun is out and the sky is bright blue, all you want to do is exercise in the great outdoors! After all, you’ve been cooped up all winter long due to frigid temps and rainy days! But here’s a thing. When pollen count is on the rise, chances are your allergic symptoms are too. Fortunately, there are many ways to check pollen counts in your area. There are websites and even apps that you can download to see if it is advised for you to stay indoors. Pollen counts tend to be highest mid-to-late afternoon, so try to schedule your work out around this time. If being outside is trigger too many allergic symptoms, it might be time to head to the gym or workout from the comforts of your living room.
Get Salty – With saltwater, that is! If you hate the way allergy medications make you feel, try using a natural saline rinse. There are plenty of products on the market that have been shown to help relieve the symptoms associated with seasonal allergies. The most common include a neti pot or nasal spray. These products help to clear allergens like pollen from your nasal membranes well assist them to minimize symptoms. You could also try gargling with salt water to help soothe a scratchy throat. Try doing this two times a day throughout allergy season to help ease your congestion.
Make it Milk Thistle - Milk thistle has been used as a natural remedy for thousands of years, specifically for its ability to promote liver health. But did you know that milk thistle has been shown to improve allergic asthma symptoms? The active ingredient in milk thistle, known as silymarin, helps to reduce inflammation. In fact, a 2012 study found that silymarin helped to protect against inflammation in the airways of allergic mice experiencing asthma. (https://pubmed.ncbi.nlm.nih.gov/22842463/) Superior Labs 100% Pure Milk Thistle capsules contain 250mg of pure milk thistle without any magnesium stearate, dioxides, preservatives or artificial ingredients of any kind. Learn more about how Superior Labs 100% Pure Milk Thistle can work for you here. (https://superiorlabs.com/collections/wellness/products/milk-thistle)
Digest This - Many people are surprised to learn that there is a direct link between allergies and gut health! If you suffer from any type of digestive problem, whether it be a condition like food intolerances or a leaky gut, you may be seeing an onset of allergy symptoms. 70% of our immune cells resides in our gut, so it’s quite likely that if our gut is compromised, our immune system will be as well. There is evidence that shows leaky gut syndrome can cause an influx in allergic symptoms due to it overwhelming the immune system. Maintain a good gut and strong immunity during allergy season with Superior Labs 100% Natural Bromelain. Bromelain is an enzyme that is extracted from the stem and fruit of the pineapple. It has been shown to help support healthy digestion as well as strengthen the immune system. Studies have shown that bromelain can be effective in treating respiratory distress and inflammation. (http://www.altmedrev.com/archive/publications/5/5/448.pdf) Superior Labs 100% Natural Bromelain is formulated, developed and manufactured in an FDA registered and GMP compliant facility for top quality assurance. Learn more about this product and the benefits here. (https://superiorlabs.com/collections/digestive-health/products/bromelain)
Manage your Stress - Let’s be honest. This is been an extremely stressful year. Maybe you are like the majority of people who are starting to experience allergies for the first time in their lives! The trouble is that stress hormones can impact our body and negative ways, especially when it comes to the immune system. When this happens, seasonal allergies and the associated symptoms get amplified. It’s important to find methods of managing your stress in healthy ways. Try doing daily meditation for at least 15 minutes. Take baths, read a book, listen to soothing music…just submerge yourself in an activity that is rooted in love and self care. Your mind, spirit and sinuses will thank you!
]]>First, let’s get back to basics. What exactly is protein? Well, it’s a macronutrient that is essential to building muscle mass in our bodies. It’s typically found in animal products like chicken and beef but it’s also present in plant-based sources, like nuts and seeds. There are three types of macronutrients; proteins, fats and carbohydrates. All of these macronutrients give our body calories (a.k.a. energy)! Our bodies require large amounts of these macronutrients in order to thrive, hence the term “macro”. Protein makes up to 15 percent of our body weight, making it an important nutrient to add to our diet. It is composed of amino acids which are organic compounds made of nitrogen, hydrogen, carbon, oxygen or sulfur. These amino acids are the building blocks of proteins, helping to keep our muscle mass strong. Lysine is an essential amino acid that the body can’t make, so it is needed to come from your diet. Superior Labs 100% Natural L-Lysine is an alpha-amino acid that has been shown to promote strong muscle mass and immune function. Each capsule contains 500mg of L-Lysine without any artificial or harmful ingredients. Learn more about Superior Labs 100% Natural L-Lysine here. (https://superiorlabs.com/collections/wellness/products/l-lysine)
This is a tricky question because everybody is different, and every BODY is different. The Institute of Medicine has recommended that 10 to 35% of daily calories should come from a high-quality source of protein. How that equates to grams of protein is dependent on the caloric needs of the individual. The US Department of Agriculture says the amount of protein foods a person eats depends on their age and level of physical activity. Most Americans eat enough food from this group but they need to make an emphasis on including leaner and more via ride selections of food in their meals. The general consensus is that most people need 20 to 30 g of protein per meal. If you are unclear about how much protein your body needs, it is important to speak with a local health care practitioner to determine the right amount for you.
How to Include Protein into your Daily Diet - Like we mentioned, it’s important to include a variety of macro nutrients into your daily diet. That being said, be mindful of how much protein you were eating with each meal. Here are some protein rich foods that you can easily incorporate into your daily routine
Yogurt in the Morning - Depending on the type of yogurt and the brand, the average serving of yogurt can have 12 to 17.3 g of protein. One cup of plain Greek yogurt helps you meet the recommended dietary guidelines of three daily servings of low-fat dairy products. What’s great about yogurt is people who have lactose intolerance are most often able to consume yogurt without any issues. That’s because it’s easier to digest due to the bacterial breakdown of those sugars found in the milk. In addition to being a great source of protein, yogurt gives your body a healthy boost of good bacteria, essential for promoting gut health. When it comes to purchasing yogurt, try to find a brand that does not include a variety of artificial ingredients and flavors in the mix. Less is best and be sure to read through the label to understand what you are eating.
Trail Mix – Now of course, we’re not talking about the sugary mixes that you can find in the bulk containers at most grocery stores. We are talking about the snack mix made with wholesome ingredients including nuts, oats and seeds. You can even make snack mix from the comforts of your own home and add your favorite ingredients like cashews, almonds, Brazil nuts and peanuts. If you want to sweeten it up, use a natural sweetener like honey to give it some extra flavor. Bring your snack mix with you on-the-go to work, school or the gym. This way, you’ll be giving your body a boost of protein as you go about your daily routine.
Whirl up a Smoothie - Smoothies are wonderful way to incorporate a variety of beneficial nutrients into your daily diet, including protein! Of course, you can purchase protein powders in different flavors from health food stores. But it’s also important to include whole food ingredients in the mix as well. Get creative with your recipes by adding things like sesame seeds, sunflower seeds, and nut butter. Not only will these ingredients give your smoothie a comforting hearty flavor, it gives your body a beneficial boost of protein. Just be sure you watch the sugar intake and only use ingredients that you are familiar with.
Prep your Meals - If you are like us, you lead a super busy life! As a result, you don’t spend a lot of time at home cooking. This is one of the reasons why many people are deficient in a variety of nutrients, especially protein. If you are looking to increase your protein intake, preparing your meals in advance can make a world of difference. Spend one day each week prepping your meat by cutting it into strips and cooking it in advance. You can separate the meat into individual containers and add them to meals as you go about your week. Try grilling or broiling your protein sources to give yourself some different flavors and textures.
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